Thread Follower wrote:
Dr. D-
I too would love to see more of your thoughts on weight lifting. Specifically, the recommended lifts and number of sets and reps distance runners should do per lift/exercise.
You bring up a good point about progression - but could you be move specific on the basic core exercises and when too move from them to the actual lifts. Any thoughts on what high school age runners should be doing in the "gym"??
Okay, so to start off, all the athletes that plan on lifting are going to need a strong core. Now you cant just do some situps and crunches 3 times a week for 2 weeks and expect to be able to clean 145lbs over your head. So to build the core, I suggest doing contralateral (meaning different sides) planks and ipsilateral (meaning same side) planks. Start in proper plank position
http://www.menshealth.com/media/MH_Static/tnt_plank_200x200.jpgFor contra-Extend your right arm and left leg so they are in line with your back and parallel to the floor. Hold it for about 10 seconds. Alternate to the other side. Do each side 5 times.
For ipsi-Extend right arm and right leg...much more difficult, then follow directions for the contra
Other core excersises:
side lunge:
http://www.waisthipsandthighs.com/wp-content/uploads/2010/08/Side_Lunges_Exercise.jpgpay attention to the straightness of the back, no arching.
Musketeer lung jumps:
http://www.youtube.com/watch?v=_zLTDUFjbXAthis is a video on it. make sure when you do it, your core is engaged the whole time, the back is straight, the knee doesnt go infront of the foot, and that the knees dont outward or inward rotate
Planks with a ball:
http://www.hardastern.com/stability-ball-plank.jpgForm is most important in these excersises
So I'd say do those 3-4 times a week
As for weight lifting goes....My athletes do squat to press 4x5 starting with 45lbs working up to 75lbs..(45 is more to watch and practice form)
Dumbell knee drive: have one foot on a box and one on the ground, and drive your leg thats on the ground up while holding 25lb dumbells. Since it is a running motion this is a good excersise for runners. Make sure in most weight lifting excersises that the weight is on the heels not the toes. 3x6-8/leg
Ab rollouts: Use a bar with big plates on teh end the the bar is off the ground, grab the bar and roll it outtill your chest is about 4-6 inches from teh ground, then contract the abs and pull that sucker up. 3x30 seconds
Overhead walking lunge: Hold a plate of about 10-20lbs over head, while keeping a straight back, and putting your weight on the heels, lunge for about 35meters 6 times
DB bulgarian split squats:
http://www.youtube.com/watch?v=YwGF8sHONDE&feature=relatedThis guy kind of arches his back, try to keep it straight
Those are just some workouts that will help develope the stabalizers in your core
I think all highschool runners should be doing something in the gym. They all want feel powerful and strong while racing, and the only way to do that is TO BE powerful and strong. I've given this program to my brother. He's a highschool runner, junior. His fastest mile as a sophomore was 4:24 and for the 5000 he ran 15:20-30s. He did the beginer core stuff at the end of his XC season while he was doing tempo runs at 5:45 pace. After 2 weeks of the weight training, he's cut down incredible. He texted me his run yesterday...5:29, 5:35, 5:27, 5:32, 4:49 and today was 5:57, 5:46, 5:34, 4:47. He's telling me he has never felt stronger